Stress, when it becomes chronic, is the root-cause for many a mental and physical problem. Here is all you need to know about it, reports The Times of India.

Stress is defined as the consequence of inappropriate response to a physically or emotionally demanding situation. In simple words, if we can change our response, we can reduce or eliminate stress.

Some symptoms of acute stress are irritability, loss of concentration, forgetfulness, fatigue and tantrums. Physical symptoms like aches, shortness of breath, palpitations, acidity, sleep disturbances and loss of interest in sex are also common. Here are tips to combat the problem:

Become aware
Identify the stress-inducing factors in your life. Keep a diary and analyse what situations and people cause you acute discomfort. Also analyse your response to them. Ask yourself how you can change your responses and cope better.

Organize:
Organize your desk at work as well as your home. A stitch in time saves nine.

Priorities:
Understand what is important to you. Make a to-do list. At work, decide the task that needs to be undertaken first. Figure out the ones that can be done later, the ones that can be delegated, or even deleted. At home, do the same. Strike off tasks, which have been accomplished.

Delegate and seek help:
Asking for help does not make you smaller. Instead of doing your work inefficiently because of overload, It's better to share your work and get it done perfectly.

Learn to forgive yourself:
You know you are doing your best, so do not be too harsh on yourself.

Don't be a 'Yes Man' always:
Avoid over-times and unrealistic deadlines. If work is too demanding, speak to your boss or consider a change of job.

Communicate effectively:
A lot of problems could be avoided if people were to voice their expectations and misgivings. Speak to your boss, your husband, your in-laws, kids, whoever, to clear the air. Don't let pent-up feelings build up stress and damage your relationships.

Quality time required:
Spend time doing things you love. It will help you rejuvenate and soothe frayed nerves. Don’t grudge yourself the little pleasures of life; you slog hard and you surely deserve it.

Take a break:
Take a break while you can, before you suffer from a breakdown. Do not keep postponing it due to work.

Avoid negative people:
Being positive is important. Meditate. Read inspirational books, play with children or indulge in acts of service. Positive self-talk and affirmations is also a great way to feel good.

Avoid unhealthy coping strategies:
Smoking, alcohol, recreational drugs or internet addiction may help cope temporarily, but you will pay a heavy price in the long run.

Look after your own health:
Always take care of your health first. Stick to an easy-to-follow fitness regimen, which may include walking, jogging, or hitting the gym, whichever suits you the best. Eat small and frequent meals throughout the day. Include plenty of fruits, veggies, legumes and water in your daily diet. Make dinner your lightest meal.

Seek professional help:
When things seem out of control, don’t hesitate to seek help from a psychiatrist or a counselor.

Work on your relationships:
Don't get so immersed in work that you lose out on what is most important to you. Healthy, positive relationships are a huge source of support, just as break-ups and poor relationships cause stress. Find time for your loved ones, especially your husband and children. Show them that you care in little ways. Make that phone call or buy that gift. It is worth the effort.

Chronic stress can be mental or physical:
When under stress for a long time, it's termed as chronic stress. It may affect your mental and physical well-being in many ways.

Mental health: Lethargy, lack of enthusiasm for things enjoyed earlier, diet and sleep disturbances (too much or too little), or even depression.

Physical health: Weight gain, high blood pressure, heart disease, bowel motility disorders, acidity, diabetes, skin conditions like eczema and psoriasis.

Tips to bust stress:
- Share a joke
- Take a deep breath
- Get a massage
- Listen to music
- Close your eyes and think of something pleasant
- Go shopping
- Meet up with friends

BDST: 1902 HRS, SEP 04, 2014